Optimizing your recovery will help reduce the risk of injury, allow consistent training and help you train to your potential. Here are 5 quick and easy ways to maximize your recovery.

Refuel with a carbohydrate to protein snack with a ratio between 2 and 3:1, within 45 minutes after exercise. Within this period, your body is most receptive to taking on nutrients - your glycemic window.

2) Fuel your performance

Make sure you eat a balanced macronutrient recovery meal within 3-4 hours after. Opt for natural whole foods and include a range of protein, carbohydrates, fats, vitamins and minerals. Protein is made up of amino acids which are used to build and repair muscle tissues and carbohydrates are important to restore depleted glycogen stores.

3) Cool down

Do not skip this. Factor 10 minutes into the end of your workout for some stretching. Cooling down helps dissipate lactic acid and other metabolic by-products, reduces negative effects of build-up in muscles and reduces the risk of delayed onset muscle soreness (DOMS).

4) Rest days

The repetitive motion of running places physical stress on your body, so include rest days in your weekly training to help your body recover and repair itself. Non-running activates such as yoga, swimming and pilates allow muscles to recover from high-impact running, whilst also helping build aerobic fitness, strengthening muscles and flush stiffness with increased blood circulation.

5) Use a foam roller

Using a foam roller after exercise is a great way to help break down lactic acid that can accumulate after long, hard session. Roller exercises help loosen tight tissues, reduce physical imbalances and increase mobility.

TRIBE is a natural sports nutrition brand and running community. Tom, Guy and Rob - three old friends and ultra-runners - founded the brand last July after a 1000 mile run across Eastern Europe. Frustrated with synthetic and sugar-filled energy products, they set out to develop performance nutrition from all-natural whole foods, to help athletes train stronger.

Beyond nutrition, the TRIBE community runs together at TRIBE events, helps each other train stronger through the TRIBE digital platform, and inspire each other through a shared spirit of adventure.